Stress Flashcards
Stressor/ situation
physical or psychological event or condition that produces physical and emotional reactions
stress response/reaction
physical or emotional reaction to stressor
eustress
Triggered by pleasant stressor
distress
brought on by unpleasant stressor
general adaptation syndrome
stages body goes through when exposed to any kind of stress:
alarm stage- disrupts stability temporarily lowering resistance
resistance stage- adaptation resources are mobilized to combat stressor, ad body maintains higher level of resistance
exhaustion stage- body runs out of adaptation energy stored for adjusting to a stressor, and resistance drops below normal
nervous system
brain, spinal cord, and nerves.
Parasympathetic nervous system- in control when you are relaxed
sympathetic nervous system- stimulated with the stressor
endocrine system
Glands, tissues and cells that help the body release hormones and other chemical messages into the bloodstream. primed to act quickly. Triggered by sympathetic nervous system during stress to help body respond to stressor. Key hormones released:
cortisol
epinephrine
Trigger psychological changes like increased heart rate and breathing, better hearing and seeing, release sugar from liver into bloodstream for energy, increased perspiration to cool skin, release endorphins to block pain sensations in case of injury
Fight or flight response
Walter Cannon from Harvard. Genetically hard-wired into brain to protect from harm. Corresponds to area in the brain called hypothalamus that sends nerve cells firing and releases chemicals that prepare body for fighting or running
emotional and behavioral responses (personality types)
A- competitive, perfectionist, hard driving, controlling
B- relaxed, tolerant, more resilient
C- stoic (don’t show emotions), suppresses anger, sometimes passive aggressive
D- excessive worrying, hopeless
Resiliency
Non-reactive, homeostatic, and positive growth. Get up when knocked down. 7 C’s:
Competence, confidence, Connection, Character, Contribution, Coping, Control
To improve resiliency
get connected, build positive strong relationships. Make everyday meaningful. Learn from experiences. Remain hopeful and optimistic. Take care of yourself. Be proactive
Best ways to manage stress
Be optimistic (look at stressor as challenge instead of a bad thing), laughing,
Bad ways to manage stress
procrastinating (keeps weighing on you), stress eating, substance use, anger
Physical changes (symptom of stress)
Stomach pains, headaches, chest pains, nausea, diarrhea
Emotional changes (symptom of stress)
problems getting along with family, friends and teachers
Behavioral changes (symptom of stress)
Short temper, unexplained anger, crying for no reason
Regression (symptom of stress)
behavior that is not age appropriate like saying you cant read
Dysfunctional sleep pattens (symptom of stress)
Insomnia, nightmares, oversleeping
Impatience (symptom of stress)
Eager and unwilling to wait
Communication difficulties, personality changes, or becoming withdrawn
symptoms of stress
Acute stress
short term stress and bodies instant reaction. Stress level depends on how intense the stress is, how long it lasts, and how you cope with the situation. Resulting hormonal changes super charge your body, preparing you for action (like the panic you feel when you realize you lost your phone)
Chronic stress
long term. Caused by stressful situations or events that last over a long period of time. This could include having a difficult job or dealing with a chronic illness. The elevation in hormone level over time
Why stress can be good for you
Stress can help boost people’s overall mental and physical health in several ways:
Increases creativity, Short bursts of cortisol improve immune system, Boost fitness level, Help with problem-solving, Small doses of adrenaline help people think clearly and focus more effectively at work
Effects of chronic stress
weakened immune system, heart (increased blood pressure, abdominal heart rate, blood clots, heart attack), muscles (neck, shoulder, back pain), reproductive organs (fertility problems, erectile dysfunction, pregnancy problems, menstrual irregularities), skin (acne, psoriasis made worse), psychological problem (depression, panic attacks, anxiety, eating disorders, PTSD), headaches (tension headaches, migraines, cluster headaches)
